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Also known as: Bodyweight leg extension.

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Technique

  1. Start in a Downward dog position.
  2. Bend your knees toward the floor until they hover just above the ground.
  3. Push through your hands and legs to return to the full Downward dog.

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Form tips

  • Keep your back flat and your hips high.

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Muscles

Strength

Primary

  • Quadriceps

Secondary

  • Pelvis
  • Legs
  • Glutes
  • Hamstrings
  • Hip adductors
Flexibility

Secondary

  • Hamstrings
  • Legs
  • Glutes
  • Chest
  • Back
  • Hip adductors
  • Pelvis
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gastrocnemius
  • Soleus
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Kneeextension
Ankledorsiflexionplantarflexion
trains stretches

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Progressions

e15u

Decline downward dog squat

Novice
e17k

Downward dog one-leg squat

Intermediate

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Regressions

e037

Downward dog

Beginner
w012

Deck squat

Novice
e15v

Decline downward dog one-leg squat

Intermediate
e0zy

Downward dog foot pedal

Beginner
w01k

Squat fold

Novice
e0jq

Goblet squat

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.